Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Blackened chicken breast Calories
High-protein, low-carb, spice-crusted chicken breast
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Blackened chicken breast (120 g) has 206 calories. That works out to 172 calories per 100 g. It contains 1.4 g of carbs, 37.2 g of protein, 5.2 g of fat and 0.4 g of fiber. Its 16.4 mg of B3 covers 103% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Blackened chicken breast Nutrition Facts
Selected: 1 piece (medium) · 120 g
206
KCAL / 120G
Carbs
1.4g
· 1% DV
Protein
37.2g
· 74% DV
Fat
5.2g
· 7% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 74% · Fat 23%
Blackened chicken breast nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 206 kcal | |
| Total fat | 5.2 g | 7% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0.02 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 1.4 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 37.2 g | 74% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Blackened chicken breast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 206 kcal |
| 1 piece (small) | 90 g | 155 kcal |
| 100 g | 100 g | 172 kcal |
| 4 ounce (medium) | 113 g | 194 kcal |
| 1 serving (medium) | 150 g | 258 kcal |
| 1 piece (large) | 170 g | 292 kcal |
| 6 ounce (large) | 170 g | 292 kcal |
| 1 serving (large) | 200 g | 344 kcal |
| 1 piece (extra large) | 220 g | 378 kcal |
Calculated from 172 calories per 100 g.
Frequently Asked Questions About Blackened chicken breast
What is blackened chicken breast?
Blackened chicken breast is chicken coated with spices and cooked at high heat until the outside develops a dark, flavorful crust. “Blackened” describes the cooking style and browned seasoning; it does not automatically mean the chicken is burnt.
Is blackened chicken breast spicy?
Blackened chicken breast can be spicy, but it does not have to be. The heat comes from the seasoning blend, especially cayenne or other hot peppers; use less for a mild crust or add more if you want a hotter result.
How do you make blackened chicken breast?
To make blackened chicken breast, coat the meat evenly with seasoning and cook it in a hot skillet or on a grill. Avoid crowding the pan, and cook until the center is done without leaving the lean breast meat over high heat for too long.
What seasoning goes on blackened chicken breast?
Blackened chicken breast is commonly seasoned with paprika, black pepper, garlic powder, onion powder, and dried herbs. Cayenne is often added for heat. A little oil helps the spices stick and form an even crust during cooking.
What is the difference between blackened chicken breast and Cajun chicken?
Blackened chicken breast describes a high-heat cooking style that creates a dark spice crust, while Cajun chicken refers to a Cajun-inspired seasoning or preparation. Cajun spices can be used for blackened chicken, but not every blackened recipe is specifically Cajun.
Why is my blackened chicken breast dry?
Blackened chicken breast usually turns dry when it is overcooked or cut too thin. Chicken breast is lean, so it loses moisture quickly; use evenly sized pieces, avoid excessive cooking, and let the meat rest briefly before slicing.
Can you cook blackened chicken breast in an air fryer?
Yes, you can cook blackened chicken breast in an air fryer. Arrange the seasoned pieces in a single layer so they cook evenly, and check the thickest part for doneness because cooking times vary with the appliance and the size of the pieces.
What temperature should blackened chicken breast reach?
Blackened chicken breast should reach 165°F (74°C) in its thickest part for safe cooking. The dark spice crust is not a reliable sign that the center is done, so check the meat with a food thermometer.
How long does cooked blackened chicken breast last in the fridge?
Cooked blackened chicken breast keeps for 3–4 days in the refrigerator when stored in a covered container. Refrigerate it promptly after cooking, reheat it until hot throughout, and discard it if its smell or texture has changed.
What should you serve with blackened chicken breast?
Blackened chicken breast pairs well with rice, roasted vegetables, or a fresh salad. A squeeze of lemon or a cool yogurt-based sauce can balance its toasted spices; sliced leftovers also work well in wraps and sandwiches.
Blackened chicken breast Vitamins & Minerals
Vitamins
B3
16.44mg · 103% DV
B6
0.72mg · 42% DV
B5
1.8mg · 36% DV
Biotin
4.8µg · 16% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
282mg · 40% DV
Sodium
384mg · 17% DV
Zinc
1.2mg · 11% DV
Potassium ⭐
348mg · 10% DV
Blackened chicken breast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Blackened chicken breast
To burn the 206 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Blackened chicken breast?
Blackened chicken breast is chicken coated in a bold spice blend and cooked over high heat until the seasoning forms a dark crust. The style is associated with Louisiana’s Cajun and Creole cooking; “blackened” describes the browned spice coating, not necessarily burnt meat. The exact blend varies, but often brings smoky, peppery flavour with some heat.
The outside is richly seasoned while the breast should stay tender inside. It is often served with rice, vegetables or salad, and works well sliced into sandwiches or grain bowls. For a lighter plate, pair it with plenty of vegetables and go easy on added oil or creamy sauces. It is a protein-rich, low-carbohydrate choice, with 31 g of protein per 100 g.
How Nutritious Is Blackened chicken breast?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Blackened chicken breast Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Blackened chicken breast Contain Allergens?
No known major allergens
Which Diets Is Blackened chicken breast Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Blackened chicken breast Fat Profile
SATURATED
1.32g
MONOUNSATURATED
1.8g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
Compare Blackened chicken breast
Foods Similar to Blackened chicken breast
Have another question about Blackened chicken breast?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.